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Life in the Fast Lane: A Guide to Healthy Eating

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Life in the Fast Lane: A Guide to Healthy Eating Participant Packet Solutions to Everyday Problems Life in the Fast Lane: A Guide to Healthy Eating OVERVIEW Some people
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Life in the Fast Lane: A Guide to Healthy Eating Participant Packet Solutions to Everyday Problems Life in the Fast Lane: A Guide to Healthy Eating OVERVIEW Some people claim that their lives are so busy that they don t ever have the time to exercise. Others simply state that they are too tired and can t seem to muster the energy after working a full day. These same people are often concerned about their physical condition and tend to believe that good health is beyond their reach out of their control. However, even if one is not able to control their schedule, they are able to control what they eat. And, healthy nutrition is a choice we can make and a commitment we can maintain in order to participate in our overall wellness. By the end of this seminar, you will be able to: Outline a one-day menu plan that incorporates the Food Pyramid guidelines, using food choices that promote your personal health goals. Identify three factors necessary for hassle-free, nutritious food preparation at home. Name at least two ways to improve the healthfulness of your food choices away from home. Agenda Topics: Introduction, Instructional Goal and Objectives Know the Facts Build a Strategy Launch the Attack Wrap up Seminar Length: Approximately 1 hour CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 2 Dietary Guidelines for Americans 2010 Key Recommendations for the General Population Age 2 years and older, including those at increased risk of chronic disease U.S. Department of Health and Human Services U.S. Department of Agriculture Balancing Calories to Manage Weight Prevent or reduce overweight and obesity through healthy eating and physical activity Focus on total calories to control body weight. If you are overweight, consume fewer calories from foods and beverages. Increase physical activity and reduce time spent being sedentary. Eat the right amount of calories for your life stage childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age. Foods and Food Components to Reduce Reduce daily sodium intake to less than 2300 milligrams (mg) per day; for persons age 51 and older, African Americans, and individuals with hypertension, diabetes, or chronic kidney disease, further reduce to 1500mg per day. Consume less than 10 percent of calories from saturated fats by replacing them with monounsaturated and polyunsaturated fatty acids. Consume less than 300mg per day of dietary cholesterol. Avoid trans fats as much as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats. Reduce the intake of calories from solid fats and added sugars. Limit the consumption of foods that contain refined grains, especially those that also contain solid fats, added sugars, and sodium. If you consume alcohol, do so in moderation up to 1 drink per day for women and two drinks per day for menu and only by adults of legal drinking age. CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 3 Food and Nutrients to Increase Individuals should meet the following recommendations as part of healthy eating pattern while staying within their calorie needs. Increase fruit and vegetable intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas. Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages. Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry. Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils. Use oils to replace solid fats where possible. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products. Recommendations for Specific Population Groups Women capable of becoming pregnant Choose foods that supply heme iron, which is more readily absorbed by the body, additional iron sources, and enhancers of iron absorption such as vitamin C-rich foods. Consume 400 micrograms (mcg) per day of synthetic folic acid (from fortified foods and/or supplements) in addition to food forms of foliate from a varied diet. Women who are pregnant or breastfeeding Consume 8 to 12 ounces of seafood per week from a variety of seafood types. Due to their high methyl mercury content, limit white (albacore) tuna to 6 ounces per week and do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel. If pregnant, take an iron supplement, as recommended by an obstetrician or other health care provider. CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 4 Individuals ages 50 years and older Consume foods fortified with vitamin B 12, such as fortified cereals, or dietary supplements. Building Healthy Eating Patterns Select an eating pattern that meets nutrient needs over time at an appropriate calorie level. Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern. Follow food safety recommendations when preparing and eating foods to reduce the risk of food borne illnesses. Note: The full document for The Dietary Guidelines for Americans 2010 is available CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 5 CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 6 CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 7 How Nutritious is Your Diet? In the past 24 hours, what foods and how much of each food group did you eat? Food Group My Food Choices Amount Eaten Daily Intake Goal Met Goal Yes / No 6 Ounces Grains (1/2 cup = about 1 ounces) Vegetables 2 ½ cups Fruits 2 cups Milk 3 cups 5 ½ ounces Meat& Beans (1/2 cup beans, 1 egg, or 1/3 cup nuts = 1 ounce meat) CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 8 Know the Facts Disease Prevention/Management Opportunity for Action My family medical history may put me at increased risk of Current medical conditions that I now have, which can be influenced by diet are (To review dietary action steps that are generally recommended for managing hypertension, heart disease, and diabetes, and for lowering cancer risk, turn to the following table.) CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 9 Dietary Management for Medical Conditions Medical Condition Dietary Action Steps Important Nutrients Hypertension Weight reduction as needed. Moderate sodium intake. Adequate mineral intake. Moderate alcohol intake. Heart Disease Weight reduction as needed. Low-fat foods, keeping total fat to 30% of calories but at least 15 gm/day. Saturated fat 10% of calories. Avoid trans fatty acids. Within fat allowance, choose primarily monounsaturated fats. Fiber intake gm/day by choosing whole grains, legumes, and a variety of vegetables and fruits. Consider a low-fat, high-fiber vegetarian diet. Diabetes Weight reduction as needed. Manage carbohydrate load. Heart-healthy diet (see above, but limit saturated fat to 7% of calories.) Potassium Calcium Magnesium Vitamin C Folic acid Omega-3 fatty acids Phytochemicals B-complex Vitamin C Magnesium Chromium Cancer Prevention Low-fat foods. Liberal vegetables and fruits. Vitamin C Phytochemicals Eat cruciferous vegetables often. Fiber intake gm/day. Emphasize monounsaturated fats and minimize saturated fats. Avoid alcohol. Avoid salt-cured, smoked, or nitrite-preserved foods CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 10 Know the Facts CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 11 Build a Strategy - Organize for Speed To prepare your kitchen for efficiency, there are several areas to consider, including the cupboards, drawers, countertops, and refrigerator. Each of these can become a road block to efficiency if overcluttered or unorganized, causing wasted time during food preparation. Here are some tips to help conquer the kitchen. Cupboards Keep items used most within reach Group similar items Alphabetize herbs and spices Drawers Eliminate junk and items rarely used Use partitions as needed Countertops Avoid clutter to keep area ready for use Keep only items used daily on the counter Refrigerator Use pre-organized areas for food storage Rotate contents by first in, first out Group similar foods together Label and date leftovers Freeze leftovers as needed to avoid waste Helpful tools for quick and easy food preparation: Microwave Microwaveable storage containers in various sizes Food processor crock-pot or slow cooker Wok Kitchen shears Knife sharpener Non-stick skillet and baking pans CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 12 Nutrition Planning Five meals that I can quickly prepare: An opportunity for planning time is when you are The best time/place for me to plan my meals is: CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 13 Snacks Don t forget to plan some healthy snacks! Snacks are helpful for schedule flexibility, as well as for appetite control, brain power, and energy boosts. While there is a place in a healthy diet for sweets like cookies and ice cream, snacks should help you meet your nutritional needs. They should not always be just extra foods that do little more than add empty calories and fat. Here are some nutritious snack ideas to consider: Crunchy Smooth Minimeals Savory Rice cakes Low-fat popcorn Whole grain crackers Raw vegetables + low-fat dip Baked tortilla chips + salsa Cup of soup Cottage cheese String cheese (mozzarella) Vegetable juice Half sandwich Baked potato with low-fat chili Smoked turkey rolled in tortilla Sweet Granola bar Crisp apple Gingersnaps Graham crackers Toasted cinnamon-raisin bread Non-fat fruit yogurt Non-fat pudding Instant oatmeal Sugar-free cocoa Graham cracker + peanut butter English muffin + cottage cheese+ honey ( Dieter s Danish) Cold cereal + milk CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 14 CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 15 Age-Appropriate Nutrition Tasks Two to three year olds can: Wipe the table Stir orange juice Pour milk from a small pitcher Set the table from a diagram Load spoons into the dishwasher Four to five year olds can: Set a complete table Cut vegetables for salads Help with simple desserts Help load the dishwasher Grate cheese Carry own dishes to the sink Mix salads Use vegetable scraper to peel carrots Put away groceries Six to ten year olds can: Cook from recipes Clean up after cooking Wash dishes Pick fruit Help clean refrigerator Age eleven and older can: Work almost equally with parents in meal preparation and clean up Start to plan a week s menus Help shop for the family s weekly groceries CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 16 CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 17 Nutritious Staples for Your Shopping List Grain Group Whole grain bread Pasta, including whole wheat Popcorn Pita bread Rice, white and brown Graham crackers Corn tortillas Whole grain hot/cold cereals Breadsticks Cornmeal Bagels Pretzels English muffins Gingersnaps or fig bars Rice or popcorn cakes Baked tortilla chips Whole grain, low-fat crackers Pita chips Vegetable and Fruit Groups All fresh vegetables Frozen fruit juice bars Dried fruit All fresh fruits Unsweetened canned fruit Fresh salsa Frozen plain vegetables Unsalted canned vegetables Tomato paste/sauce Frozen fruit Unsalted canned beans Fruit leathers 100% fruit juices Low sodium vegetable juices Milk Group Nonfat or 1% milk Nonfat or low-fat yogurt Lower-fat cheeses: Low-fat cottage cheese Nonfat dry milk String cheese Soy milk (calcium added) Pudding made with skim milk Low-fat ricotta Buttermilk Low-fat frozen yogurt Skim-milk cheeses Light ice cream Meat Group Poultry: turkey, lean ground turkey, chicken Fish: fresh or frozen; canned water-pack tuna (limit tuna to 12 oz. per week) Beef: eye of round, top round steak/roast, sirloin, top loin, tenderloin Pork: tenderloin, top loin roast/chop, center loin chop, sirloin roast, shoulder blade steak Veal: cutlet, blade or arm steak, rib roast, rib/loin chop Lamb: leg, loin chop, arm chop, foreshanks Eggs or egg substitute Dried beans, lentils, split peas; low-fat bean dip, unsalted canned beans Tofu Nuts and natural nut butters Fats and Oils Canola, olive, or peanut oil Soft tub or liquid, non-hydrogenated margarine Butter Cream cheese Mayonnaise Salad dressing CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 18 Shop the Periphery Read the Label CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 19 Eating Out The steps to eating healthy away from home are: Planning ahead for a healthy restaurant meal requires starting with a good dining location, one that offers plenty of healthy options to choose from. Plan to eat normally during the hours leading up to the dining event. Saving your strongest appetite for the meal will not help you make the healthiest of menu choices! To avoid excess calories and fat, plan to skip the alcohol and appetizers that may be offered before the meal. Know the Menu Suggestions for Low-Fat Menu Options Soups: Appetizers: Salads: Steaks: Vegetarian: Sauces: Potatoes: Vegetables: Consommé, gazpacho, broth-based soups Fresh fruit cup, vegetable juice, marinated vegetables, raw vegetables with a yogurt or salsa dip, seafood cocktail Garden, tossed or spinach salad, dressing on the side 4 to 8 ounces in size, grilled, broiled, or flame-cooked Dishes light on cheese and sauces Au jus, Provencal, fruit sauces, sauces served on the side Baked or roasted, plain or with very small amount of butter/sour cream, red potatoes Steamed, grilled, or roasted Sandwiches: Mayonnaise on the side, toasted instead of grilled Breads: Desserts: Plain rolls or fresh sourdough, breadsticks Fruit ice or sorbet, fresh fruit, angel food cake with fruit, low-fat frozen yogurt, cappuccino CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 20 Eat Well Anywhere (Suggestions adapted from a brochure by the American Institute for Cancer Research) GOOD CHOICES Sandwich Shop Fresh sliced veggies in a pita with low-fat dressing; Cup of minestrone soup; Turkey breast sandwich with mustard, lettuce, tomato; Fresh fruit HEALTH TIPS For that big deli sandwich, order two extra slices of bread, remove half the filling, wrap in foil and refrigerate for the next day. Rotisserie Chicken Buffet Chicken breast (remove skin); Steamed vegetables; Mashed sweet potatoes; Tossed salad; Fruit salad Fast Food Grilled chicken breast sandwich (no sauce); Single hamburger without cheese; Grilled chicken salad; Garden salad; Low-fat or nonfat yogurt; Fat-free muffin; Cereal; Low-fat milk Salad Bars Broth-based soups; Fresh bread or breadsticks; Fresh greens; Chopped veggies; Beans; Low-fat dressing; Fresh fruit salad Asian Take-Out Wonton soup; Pho (Vietnamese noodle soup); Hot and sour soup; Steamed vegetable dumplings; Vegetable mixtures over steamed rice or noodles Pizza Night Choose flavorful, low-fat toppings such as peppers, onions, sliced tomatoes, spinach, pineapple, broccoli, or mushrooms Select plain rolls instead of cornbread or biscuits. Bring a piece of fresh fruit to round out your meal. Keep salads healthy with low-fat salad dressing. Avoid oily pasta salads or marinated beans and mayonnaise-based salads. Request that vegetables be steamed or stir-fried with as little oil as possible; Soy sauce is high in sodium, so use sparingly. Ask for your pizza with less cheese. CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 21 Clarify Menu Terms High-Fat Menu Clues Au-beurre (with butter) Au gratin (with cheese and cream) Alfredo (cream, cheese, and butter) Batter-dipped Breaded Béarnaise (egg yolks and butter) Creamy Crispy Carbonnara (eggs, ham/bacon, cheese) Croquette (butter, maybe cream, eggs) Flaky (butter, shortening or lard) Fritters (batter fried) Hollandaise (egg yolks and butter) Parmigiana (breaded and fried, cheese) Tempura (batter fried) Lower Fat Menu Clues Baked Braised Broiled Cooked in own juices Dry broiled (in wine or lemon juice) Grilled Lightly sautéed Poached Roasted Steamed Stir Fried CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 22 My Personal Action Plan Take a minute to consider ways that you can apply the information presented in this seminar. Remember that the goal is to be equipped with the knowledge, strategy, and support necessary to maintain a nutritious diet in the midst of a busy lifestyle. Complete the following sentatnces with what is appropriate for your particular situation. I resolve, that for the purposes of improving I will work toward 1. dietary balance by 2. organizing myself for a healthy eating by 3. improving food choices away from home by CONCERN: EAP Life in the Fast Lane: A Guide to Healthy Eating 23 Seminar Evaluation Form CONCERN: Employee Assistance Program Please fill out and return to presenter or HR Representative. Your feedback is very important to us. Thank you! Seminar Title Life in the Fast Lane: A Guide to Healthy Eating Date Company: Presenter: Regarding the Seminar Excellent Very Good Good Fair Poor 1. How well were the seminar objectives met? 2. Usefulness of seminar information? 3. Length of seminar? 4. Effectiveness of exercises? 5. How would you rate this seminar overall? Regarding the Presenter Excellent Very Good Good Fair Poor 1. Presentation skills? 2. Ability to answer questions? 3. Knowledge of subject? 4. Use of time? 5. Overall assessment of presenter? Additional Comments 1. What would you recommend to make this seminar more effective? 2. What part of the seminar did you find most helpful? 3. Additional comments/suggestions for speaker s improvement? Thank you for your feedback.
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